Movement Prep:
2 Rounds...
5 KB Windmills Each side
5 Alternating Plank Reaches Each Side

Warm-up:
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Workout:
"Deck of Cards"

  • Hearts: Burpees
  • Spades: KB Swings (24/16)
  • Diamonds: Box Jumps (24/20)
  • Clubs: Air Squat

Face Cards = 10, Aces = 11, Joker = 1 Minute Rest
2 to 11 Second rest after last person done w/each flip

Scaling: Face Cards = 5, Aces = 1, Adjust reps as needed